Daily stretching for women

Feel less stiff. Move more freely.

Stiff shoulders, a long day on your feet, or just a moment to unwind. Find a stretching routine that fits your day, with clear guidance at your pace.

Download on the App StoreExplore the app

Available now for iPhone

  • No account needed
  • Guidance for every move
Unknot’s iPhone Today screen showing a recommended routine, movement previews and the Start session button.
Your daily practice, in the Unknot iPhone app.

Less planning.
More practice.

Choose your goal and the areas that feel stiff. Unknot helps you find a place to start.

A woman with a dark ponytail in rose exercise clothes doing a seated butterfly stretch on a pink mat.
  1. 01 / Your focus

    Start with you.

    Tell us your goal and where you feel stiff, from your neck and shoulders to your hips or full body.

  2. 02 / Your routine

    See every movement.

    Preview the illustrations and written steps before you begin.

  3. 03 / Your pace

    Make room for real life.

    Pause when you need to. Save completed sessions in your history.

Before you start.

Why Unknot

Unknot is for women who want to make everyday movement feel easier. A few stretches after a long day, a standing routine between tasks, or a little strength work: start with what fits.

How to choose a posture app

What is Unknot?

Unknot is an iPhone stretching and mobility app designed for women. It brings illustrated movements, written instructions, a session timer and practice history together. Find it on the App Store as Unknot: Stretching for Women.

How long is a routine?

The daily routines start at about a minute. There are longer options in the library, and you can build your own. Allow extra time to read, warm up, and get into position.

Do I need to be flexible?

No. Choose a comfortable range and take your time. Note how you feel before and after each session.

Do I need an account?

No account is needed in the app. Your setup, routines, and session history stay on your device.

Does it include a posture review?

On iPhone, you can review your posture using a front and side photo. Analysis runs on your device. It is a general-wellness check-in, not a beauty rating or a diagnosis.

Is this medical advice?

Unknot is for general wellness. Stop if pain increases, feels sharp, or causes numbness, dizziness, or other concerning symptoms. Speak with a qualified professional about injuries or medical conditions.

Guidance for
your everyday practice.

Stretching, daily movement and desk routines for women.

Beginner stretching for women

Prepare your space, follow the instructions and choose a comfortable pace.

Read the guide

Build your daily movement routine

Plan a routine you can return to, with room for changes of plan.

Read the guide

Desk stretches that fit work

Choose movements around your chair, clothes, space and schedule.

Read the guide

Questions about your routine and desk discomfort

Explore all guides